Staying Fit and Healthy in Your 70s and 80s: A Guide to Maintaining Wellness

Fifteen years back, Maura Ward faced a big challenge – she was really heavy. Balancing her job as a social worker while raising two kids alone left her with no time for the sports she enjoyed as a child. Healthy eating took a back seat, and the pounds piled on. In 2006, she decided to take action and began running after work.

Fast forward to 2012, and Ward got diagnosed with Parkinson’s disease. Undeterred, seven years later, she conquered Mount Fuji. Just last month, she embarked on a new challenge: cycling 100km (62 miles) in two days across the Jordanian desert. Alongside 19 others, Ward faced scorching 20-plus degree heat, dust, and hills on a tandem bike (with her son in front).

Here's the kicker – Ward is 74. Despite Parkinson’s affecting her balance and mobility, she pushes through. “Exercise helps Parkinson’s symptoms quite considerably,” she modestly says. Plus, she's raised over £12,000 for Parkinson's research. Now back from Jordan, Ward sticks to her routine, hitting the gym four to five times a week (even though she's not a gym fan), lifting weights every other visit, and staying active by walking in between.

England’s Chief Medical Officer, Chris Whitty, surely gives a nod of approval. Earlier this month, he urged older folks to take charge of their health with what he calls "old-fashioned methods" – exercise, a good diet, less drinking, quitting smoking, and lots of mental and social stimulation. With the population aging, Sir Chris argues that spending those extra years in good health is essential.

Yet, the signs aren't great. According to Whitty's recent report, "Health in an Ageing Society," people tend to become less active as they grow older: one-third of 75 to 85-year-olds and a whopping 57 percent of those 85 and above are physically inactive. The report stresses that the quality of old age, whether happy or challenging, hinges on health – both physical and mental.

In conclusion, the report emphasizes, “Those who enter older age in good health and maintain it to the end have a very different experience to those who rapidly accumulate multiple debilitating or degenerative conditions, living with them for many years.”

How can older folks boost their health and enjoy life more as they get older? Well, John Dalton, who's 70, believes it's all about staying strong in both mind and body. Living by the sea in Scarborough, he swims, cycles on the Yorkshire Moors, and does Indian clubs on the beach daily. According to him, these activities don't just keep his body active; they keep his essential self feeling youthful. "As the body ages, you can become younger in spirit," he says. "You’re less tied down by society’s ideas – you can become freer than when you were young."

It might sound a bit mystical, but there's some truth to it. When it comes to the brain, it's possible to turn back the clock on aging. The brain does go through age-related changes – ventricles get bigger, matter decreases, and white fiber connections break down. However, these changes don't necessarily mean a decline in brain performance.

"In every decade, the brain rejuvenates itself through neurogenesis," explains Prof James Goodwin, the Brain Health Network's science director and the author of Supercharge Your Brain. He clarifies that only 25% of the brain is influenced by our DNA, while the remaining 75% is shaped by our environment and lifestyle. This means we can slow down the natural changes in the brain and the cognitive decline that often comes with age.

Following some basic rules can make a big difference: maintain a healthy diet, get regular exercise (more on that later), ensure good sleep (aim for seven to eight hours within a 24-hour period), stay socially active (according to Prof Goodwin, chronic loneliness poses health risks similar to a bottle of vodka a day or smoking 15 cigarettes), and manage stress. Get these things right, and you can transform the entire aging process.